Potatoes, pasta, bread and other carbohydrates are not necessarily fattening. More than that, they can actually be beneficial when trying to lose weight. The way you cook them and what you put on them is important. Mashed potatoes with full fat cream are obviously unhelpful on a diet but you could experiment. Try using low fat yogurt or skimmed milk instead. On the other hand, a couple of small, plain, boiled potatoes as part of a calorie controlled meal will help you feel less hungry for longer because they take more time to digest. With pasta, avoid rich sauces, instead go for simpler tomato based ones - not only lower in fat and calories but also tomatoes are very nutritious. Load your sandwiches with salads like lettuce, tomato and cucumber with just a small amount of protein - fish like tuna or salmon is ideal.
Rule 5
Going on a weight reducing diet isn't enough. You must try to work out a diet that reforms your eating habits. When you have lost the required weight, hopefully, your sensible diet will have been satisfying and enjoyable enough for you to stay on it but with increased portion sizes to maintain your ideal weight. If this isn't the case, you will very quickly put all the weight on again. Remember, it was your old eating pattern that led to excess weight.
Rule 6
Really this is a continuation of Rule 5. Try to eat as normally as possible on your diet. Just reduce the quantities and cut out calorie rich food like cakes, cream, cookies and candy. If you can eat fairly normally whilst losing weight, it will be much easier to keep the weight off afterwards.
Rule 7
If you succumb to temptation, don't beat yourself up or take that as an excuse to come off the diet. Just forgive yourself and remember, as Scarlett O'Hara said, that tomorrow is another day. It is even a good idea to work a treat into your diet occasionally, that way you won't get bored and depressed. It will also mean that if you go out for a meal, you won't become a "diet bore" because you can eat smaller portions and choose the least fattening options.
Rule 8
Don't snack! Eat at least three meals a day and, most importantly, eat a proper breakfast because that is the meal that is least likely to migrate to your hips. It will also stop you becoming ravenously hungry mid morning. When you eat, sit down and concentrate on what you are doing. Eat slowly, chew properly and enjoy your meal. If you are really hungry between meals, have a glass of water or some fruit.